• Monday, we begin with some pre-workout strength consisting of muscle cleans and power cleans. Then we’ll transition to a 15 minute EMOM of power cleans and shuttle runs. The goal here is to get 6+ power cleans and push the pace on the shuttle runs.
• Tuesday's workout is expected to be fast-paced, featuring a pairing of rowing and everyone's favorite movement: the Burpee. Afterwards, our post workout accessory contains Turkish get-ups, DB bent over rows and Russian twists.
• Wednesday we'll be hitting a heavy bench press session, working up to a potential PR on the singles. The structure is 6 sets, starting every 3 minutes, with reps of 3-2-2-1-1-1. All sets should be above 80% of your 1RM. Following the bench press, we'll challenge the core with "L" sit holds.
• Thursday's two part workout is designed for high-intensity output, featuring short, intense sprints on the bike followed by some rest and then finishing off with 5 rounds of running and pull-ups. Then after we catch our breath, we’ll finish off with building to 1 rep max strict press.
• Friday is our clean & jerk test day! We’ll spend 10 minutes building to a C&J 1 rep max. Then move on to a for time style workout containing med-ball cleans and push presses.
• Saturday starts off with building to a heavy hang power snatch, then you'll take on an ascending ladder of hang power snatches with double-unders after every round.
“If you hang around great people, you become great.”--Robert Kiyosaki
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